As employers and HR professionals, you’re always looking for simple, practical ways to help your teams feel their best—because healthy employees are more engaged, more productive, and more present at work. One of the easiest and most effective nutrition tips to share with employees is to “eat the rainbow.”
What does it mean to eat the rainbow?
It’s not about Skittles—it’s about filling your plate with a variety of colorful fruits and vegetables every day. Each color represents different nutrients and plant compounds that support the body in unique ways:
• Red foods (like tomatoes, red peppers, and strawberries) are rich in antioxidants that support heart health.
• Orange and yellow foods (such as carrots, sweet potatoes, and mangoes) provide beta-carotene and vitamin C for immune support and healthy skin.
• Green foods (think spinach, broccoli, and kiwi) offer fiber, iron, and folate for energy and overall vitality.
• Blue and purple foods (like blueberries, eggplant, and purple cabbage) contain anthocyanins that support brain health and reduce inflammation.
• White foods (such as garlic, cauliflower, and onions) provide compounds that can support healthy cholesterol and immune function.
Why does this matter in the workplace?
When employees get a wide range of nutrients, they’re more likely to experience:
Improved energy levels – Less of the mid-afternoon slump and more steady focus.
Fewer sick days – A stronger immune system can mean less absenteeism.
Better mood and mental clarity – Nutrients from whole foods play a role in brain health and stress resilience.
Did you know?
According to the CDC, only 1 in 10 adults eat the recommended amount of fruits and vegetables each day. Encouraging your team to eat more colorful produce can help close that gap.
How employers can encourage eating the rainbow:
• Cater with color. When planning team lunches or meetings, choose meals that include a variety of fruits and vegetables.
• Stock colorful snacks. Offer options like sliced peppers, baby carrots, or berries in your break room instead of only processed snacks.
• Share simple tips. Use your internal communications to remind employees that wellness doesn’t have to be complicated—adding color to their plate is an easy step.
• Host a challenge. Consider a fun “Eat the Rainbow” week where employees share pictures of their colorful meals for a small prize or wellness incentive.
Investing in your employees’ health doesn’t have to be costly or complex. Promoting something as simple as eating a variety of colorful produce can make a meaningful difference in their day-to-day well-being— and that’s good for them, and good for your organization.